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#WednesdayWorkout
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Arms & Abs: the ‘bye stress, hello easy life’ power couple.
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WHY?: Firm abs can free you from back pain and aching knees, while toned arms can mean no more knotted shoulders, so you feel less stressed. As if that doesn’t make life feel easy enough, having a flat stomach and toned arms makes most outfits look effortlessly good.
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WHAT?: Each round is 1 minute. Perform moves 1-4 twice.
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Part I.
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1) Weighted Push-Up: Start in plank position with a weight in each hand. Lower your chest to the ground and press up. At the top of your push-up, pull your left elbow into a row. Push up again, then row right.
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2) Curl And Press: Start with arms hanging directly down and a weight in each hand. Curl the weights to your shoulders. Press the weights overhead, then lower down and repeat.
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3) Burpees: From plank position jump both feet towards your chest. Leap up to stand. Plant your hands and jump back to plank.
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4) Corset Plank Sweep: Start in side plank and extend your left arm overhead. Lock your eyes on your hand as you slowly sweep in towards your right ribs. Repeat for 30 seconds, then change sides.

Increase your NON EXERCISE ACTIVITY THERMOGENESIS. So what it NEAT? NEAT is the energy you expend from daily tasks you complete that are not considered exercise. These are daily tasks you can do to boost your step count and calorie burn without stepping food into a gym. This is a great way to start on a fitness goal. Start small and add in something from the list above.
1. Plan on an hours worth of walking every day. This can be to and from work, on your lunch break or before and after work.
2. Cleaning is one of the best ways to add in some additional exercise. Cleaning for 1 hour can rapidly boost your activity. Hoovering, mopping, and deep cleaning again that lasts about 60 minutes daily.
3. Included in that is stand and iron. As you iron make a contious decision to walk and hang up all the clothes your iron individually. This will increase your step count as well and give you some movement through your upper body.
4. Gardening - you might think maybe that’s one for the summer but gardening can take place year round. Yes not all plant or vegetation survives winter. But maybe having a vegetable patch to maintain would be great idea. Your increasing activity and reaping rewards of some dress fruit and veg.
5. Skip the lift and escalators. Take the stairs.
6. Ditch the car and cycle to work or to the gym.
7. If you work at a desk. Don’t get caught sitting all day every 20-60 minutes stand up for 5 minutes. Put a timer on and go walk around your desk, do some squats, stretch out your lower back and upper body, take resistance bands into work that you can use at your desk while working.
8. Set a step goal. Aim for 10-15 thousand steps every day. 10 thousand being you minimum step count daily. #squatsfordays#squats#workoutmotivation#tuesdaymotivation#tuesdaymorning#fitnessinspo#fitness#fitnessmotivation#fitnessgirl#fitnessjourney#fitnessfun#womenempowerment#womenwholift#womenwhoworkout#ladieswholift#strong#stringnotskinny#strongwoman#wearewonderwomen#newcastleupontyne#newcastlefitness#effloresce#efflorescefitness#bootyworkout#empowerwomen#personaltrainer#fullbodyworkout#christmasworkout#neat

Some wednesday's words 😘
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You will never meet a strong person with an easy past. We all have our battles! Life can get so overwhelming and stressful at times.You may not be in control of every situation, but you are in control of your actions and how you handle them. You deserve time into yourself and to making it better. Be strong. -Mind- matter. You matter.

▪️I Woke Up Like This 🤪 ▪️My Body Is Just Rapidly Changing Since I’ve Thrown Cardio Into My Gym Routine🔥💪🏾 ▪️I’m Not A Fan Of Cardio At All 😩
▪️I Avoid It 😓
▪️But Since It’s Good For the Heart ♥️
▪️WHY NOT💪🏾🔥🔥🔥🔥

#Repost @ashlyn_gunderson (@get_repost)
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#Perfectfit4u12Days : DAY 4 💪 ⁣
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I am still a day behind on these posts but today happens to be the BEST day to capture my “Meal Monday” (and Tuesday and Wednesday and Thursday and Friday 😂) ‘cause my @nutrimeals.ca arrived this morning at the @perfectfit4u office and now I have ALL of my lunches AND dinners prepared for the week without grocery shopping, cooking OR cleaning my kitchen- POOF 🎉
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I place my custom “build your own” order each week for the next 7 days ahead and JUST life that, my meals are at my doorstep in a temperature controlled box. I’m telling ya, it really is that easy. Getting fit ain’t that hard, right? 🙄⁣
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Nothing beats having a fridge full of healthy, portioned, fresh and FAST food at my disposal, especially with the craziness going on at PF4U pre-holidays. ⁣
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If you’re stressing about how the heck you’re going to stay committed to your nutrition goals in the New Year- check out @nutrimeals.ca and rest assured- they got you 😉⁣
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ALSO, I am currently bugging the folks at @nutrimeals.ca to put together meal bundles for our 12 week Challengers, Lifestyle Programmers, Prep Athletes and even Femsport Challengers. If this is something you’re interested in, let me know at your next check in and I will provide all the deets 💜

Clapping push-up challenge: how fast can you do 20 clapping pushups? First try for me landed 20 in 19 seconds, then 25 in 24 seconds, and 30 in 41 seconds before my arms gave out. My form was a bit off in some of them and towards the end I was saying you couldn’t hear some of my claps, though my hands did touch each time. Definitely progress to be made but I’m off to a good start! Who’s up to the challenge?! 👏🏽 @el_random_ese

Today I used my personal cute 18lb weight and worked out from home!! Staying fit and being a mamma to three isn’t always the easiest. I have to schedule it and make it a priority or it doesn’t happen, let’s be honest, it still doesn’t always happen. We don’t have to spend hours at the gym, you can take 30 min and bust out a kick butt workout. Just find something you love and enjoy so it doesn’t become a chore and stay consistent!! .
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#fitness#fitnessmotivation#fitnessinspo#momofthree#homeworkout#bbgprogress#boymom#tulsamoms#momsofinstagram

Just a lil #transformationtuesday for all the mommas who may need a little extra motivation today. There is a special place in my heart for you because I know how physically and emotionally taxing it can be to wake up one day and your body be totally different and then have to learn to love and accept it! It doesn’t matter what you look like now or when you decide to start working out or changing your lifestyle it’s just about whether or not you start! And of course not stop ✋ No, your body will never be exactly the same as before but you’ll be surprised at what you can achieve if you just make that first step. Your physical health should not be determined on whether or not you want a six pack you should do it because you love your body. There’s so many basic benefits of exercising. You don’t have to do what I do. But do something!! And let me just be real and say once I stopped comparing what I used to look like (and everyone else) with my current body and stopped thinking so negatively about my stretch marks etc. and just started to do it out of pure love for the way it makes me feel and what it does for my body THAT’S when I started to become the best version of ME. ❤️❤️
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#fitmomsofig#fitmom#fitmomsinspire#fitmommy#dailyinspo#fitnessinspiration#fitnessmotivation#shredded#abs#ebonyfit#momswholift#lifestyleinspo#fitnessinspo#motivator#healthylifestyle#aspiretoinspire

Hi guys!! 👋🏻 So upper body is slowly becoming my fave to train! I used to HATE it. Seriously. I avoided it, half a$$ed it, ignored it, all of the above..
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Personally, my upper body had some catching up to do in order to achieve “asymmetry” of muscle mass. So workouts like these have been my go to for the last couple months. Swipe swipe swipe to see my full workout👉🏻
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💥10-12 reps of each-3 rounds!💥

When you FINALLY get your shtuff in the mail for the exclusive test group that starts in a month...
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There’s still a little bit of time for you to celebrate with handstands or a little jig or ice cream...whatever floats your boat.

Self help books are silly...
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or so I thought! These books have been a game changer for me! I honestly believe that these books have made all the difference on my health and fitness journey. When trying to get back into shape, often times are brain needs to be "retrained" too. We need to stop doubting ourselves and see what amazing things and changes we can make if we just believe in ourselves for once. All it takes is a few pages a day of a good book! What's your favorite self help book?

Our Chocolate Chip Cookie Edible Protein Cookie Dough🍰 This Dough is gluten free & Vegan! It has a delicious sweet vanilla cake base mixed in with chocolate chunks and topped with chocolate chunks🍪 Our customers have been emailing us to tell us how good our Vegan Cookie Doughs came out and we are sure you are going to fall in love with them too💥 Sale happening on our website now!

How are you filling up your mind (as well as your body)? 💭💭💭
I find if I’m feeling a bit off, it’s usually because I’m filling my mind with crap, or my body doesn’t like what I’ve eaten, or perhaps I’ve just indulged in too many superficial conversations 😂
I used to love learning philosophy, and lately I’ve been re-inspired to pick up some works of the greats, as we can learn so much from there. I always see people putting up a random inspirational quotes for the gram, but I wonder how many actually take the time to read their work 🤔
The more you learn the more you grow, physically and otherwise! Any recommendations for me? List them below x

Changed it up this week and have been filming in our master bath! Loving the marble background.
The frameless shower door, cabinets and window curtains are pretty much all that's left to complete this space!
I posted 2 more giveaways on my YouTube channel this week. Be sure to enter! 4 more coming! Link is in my bio ☝️

One day I decided I was going to stop hating my body. I decided perfection wasn’t real, and that my worth was based on so much more than the never-good-enough number I was chasing on the scale. •
I’m stronger not only physically, but mentally as well. I’ve learned to appreciate my body for what it CAN do, rather than pick at every imperfection.
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This is your daily reminder to love yourself and your body at every stage, no matter what. ✨

Drop your weights? Hmmmm 🤔 finally seeing the changes in my body and feeling leaner which is amazing! Doing a lot more cardio at the moment which is making me crave bad food so let’s hope I can stay good during the Christmas break. I’m really looking forward to seeing what next year brings and a whole load of gains at the gym 💪 let’s go! #alphalete#alphaleteathletics#flexfitnesslincoln